Tuesday, 07.05.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 5 sets easy of [1/side kettlebell snatch + windmill] A. Clean high pull, 6 x 1; begin a rep every :60 B. Halting clean-grip deadlift (pause just below knees on way up, :03 descent) , 6 x 1; begin a set every
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Monday, 07.04.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold] Every 3:00 for 5 sets: 10 alternating barbell front rack or KB goblet reverse lunges, tough! max unbroken strict pull-ups or 10 very tough Australian pull-ups
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Sunday, 07.03.16 – Recovery!

long, unplugged hike – get out in the sun! HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times: Monday, 07.04: 1030 only! Tuesday, 07.05: regular schedule resumes
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Saturday, 07.02.16 – Training

10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5:00-10:00 muscle-up and/or handstand hold practice – coach led + AMRAP in 20:00 w/a partner, split all runs/reps as desired w/only 1 working at a time: 1000m row 50 wall balls 200m Farmer’s walk, heavy! 50 wall
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